May 15, 2018 – Invictus Athlete

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 88%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%
*Sets 9-10 = 1 rep @ 80-85%

B.
Three rounds for time:
20 Sandbag Squats (100/75 lbs)
150-Foot Sled Push

The point of this workout is to go without stopping between rounds. You are supposed to reach complete muscle failure on the final sled push. You do not need to time yourself, some people like it and others don’t.

Primary Conditioning Session
A.
Three sets, not for time, of:
Rope Climb in L-Sit Position x 1-2 ascents
(start each climb from an L-seated position on the floor and maintain that position until the top or to where you feel safe. You can then wrap and decend the rope.)
Dragon Flags x 4-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds

B.
“2018 CrossFit Games Regionals Event #4”
For time:
Two rounds of:
10 Snatches (175/125 lbs)
12 Bar-Facing Burpees
Then, Two rounds of:
10 Snatches, (115/75 lbs)
12 Bar-Facing Burpees

Time cap: 9 minutes

C.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Three sets of:
100-Foot Yoke Carry
Rest 3 minutes

Goal is to establish heaviest load you can shoulder and walk 100-feet.

B.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds

C.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

Aerobic/Gymnastics Skills Option
Three sets of:
Row 1000 Meters @ 75-80% effort
3/2 Legless Rope Climbs (15′)
100-Foot Handstand Walk (if you want to have fun set up something similar to what will be performed at regionals but BE SAFE!)
20 Alternating Pistols
60 seconds of L-Sit
(accumulated if you can’t make it in one set)
Rest as needed

Assault Bike Conditioning Option
Every 4 minutes, for 24 minutes (6 sets):
60 seconds of Assault Bike

Note calories achieved in each set. Males, you should be looking for 260 or more total calories. Ladies, I would love to see you at 150 or more total calories.